Full Body Flow | 20-Minute Yoga Practice

25May

Full Body Flow | 20-Minute Yoga Practice

By Yoga and Pilates , , , , , , , , , , , , , , 38 Comments
Video Transcript

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– What’s up, party people? Welcome to Yoga With Adriene. I’m Adriene and this is Benji and today we have a full body flow for you. So this can be really great if you don’t have a lot of time, but you wanna get the juices flowing. This could also be a really great practice to supplement with a run or another type of class or some sort of meditation even. So, hop into something comfy and let’s get started. (upbeat music) Hi, everyone. We’re gonna begin today’s practice standing at the top of the mat. Thanks so much for sharing your time and your energy with me and all of the people practicing this video at the same time as us. Let’s begin in Mountain Pose. See how fast you can ground through the feet, stand up nice and tall and right away dive right into noticing your breath. Draw the palms together at the heart, Anjuli Mudra. Lift the sternum to the thumbs. If you feel comfortable, close your eyes or just soften your gaze gently down past your nose. Relax your shoulders and invite a more loving awareness into this moment. Start at the ground, soles of the feet pressing into the earth. And then work your way up, scanning the full body here to start in Tadasana, Mountain Pose. As you gently begin to deepen your breath, let go of the day thus far. Politely put any tasks that you have to do after this practice on hold. And let’s find what feels good here in this sweet flow, ready? Inhale in. Exhale to bow the head to the heart. Continue to elongate your inhale, extend your exhale and if there’s a little intention, something you’d like to set here for your flow, go ahead and do it now. Good, then take a deep breath in. Exhale to release, fingertips are gonna go down to come up and then on your next inhale, reach for the sky. Exhale, bend your knees, wiggle the fingertips, take it down into a Forward Fold, bent knees here to start. Inhale, lift up halfway, find a flat back position as you reach the crown forward and the tail back. Hug the elbows in towards your side body, pull back with the hip creases, soft bend in the knees. Inhale in, tuck the chin slightly to lengthen the back of the neck and exhale to let everything go. Good, bend your knees, ground through the feet, inhale, sweep the arms all the up, big stretch, big breath. And then exhale, hands to heart, Mountain Pose. Inhale in here. Exhale to relax the shoulders down. Here we go, inhale, reach for the sky. Exhale, rain it down, Forward Fold. Inhale, halfway lift again, your version, find length in the neck. Exhale to slowly bend the knees, plant the palms and step one foot back and then the other for Plank Pose. Press away from your yoga mat, reach the crown forward, heels back. Slowly begin to lift the corners of the mouth as you find this hollow body position, sending your shoulder blades left to right. Creating a doming shape in the upper body. You’re here for three, turning on the abs for two and on the one, slowly lower to the knees. Walk the knees underneath the hip points, press into the tops of the feet. Inhale to drop the belly, open the chest, look forward. Exhale to round the spine, chin to chest, navel draws up. With your breath, inhale, drop the belly, Cow Pose. Exhale, claw through the fingertips, exhale, Cat. Inhale, drop the belly. Lots of space between the ears and the shoulders here. Exhale, rounding through. And one more time, inhale, drop the belly. And exhale, Cat Pose. Good, curl the toes under. Peel up from the hip creases, lift the hips up high and back. Melt your heart towards your thigh bones, Downward Facing Dog. Claw through the fingertips, index fingers are pointing forward here, fingers are spread evenly, biceps by the ears. Good, anchor through the left heel. On your next inhale, lift the right leg up high. Exhale, cross your right knee over to kiss your left elbow. Gaze forward, upper body’s in Plank. Inhale to kick it up, Three-Legged Dog. Repeat right knee to left elbow, gaze forward, shoulders over the wrists. Inhale, kick it up, Three-Legged Dog. Last one, welcome this heat that’s coming in here. Right knee to left elbow, gaze down and forward. Beautiful, kick it up, Three-Legged Dog. Exhale, step it all the way through. Lower to your left knee. On an inhale, sweep the arms up and overhead, Crescent Lunge. Big breath here as you lift your chest, lift your heart, squeeze inner thighs to the midline to find that support from within, right? So, we’re not dumping on the joints, we’re creating stability and strength. Inhale, pull the thumbs back. Exhale, send it forward. Lift the back knee, come to a nice, low lunge. On your next inhale, look forward. Exhale to step the left foot back. Beautiful, inhale in here. Exhale, Downward Facing Dog, nice work. Inhaling deeply here, big, cleansing breath. Exhale completely. Good, anchor the right heel now. Inhale, lift the left leg up high. Exhale, left knee to right elbow. Shift forward, look forward, upper body’s in Plank. Inhale, anchor through the right heel, kick the left leg up high, Three-Legged Dog. Exhale, shift it forward, knee to elbow. Claw through the fingertips, inhale, kick it up. Exhale, last one, shifting forward, navel draws up, up, up. Shoulders over the wrists, good. Inhale, Three-Legged Dog, kick it up. Exhale, bring it all the way up and through into your lunge. Lower the right knee down, find your foundation here. When you’re ready, sweep the arms all the way up and overhead. Big breath, big stretch, feel it in your whole body. Good, then exhale, rain it down, take a deep breath in as you lift the back knee. Look forward, exhale, step it back, Plank. Beautiful, inhale in here. Exhale, Downward Facing Dog, hips up high and back. Inhale, lots of love in. Exhale, lots of love out. Bend the knees, inhale to look forward. Exhale to step or hop to the front of your mat. On your next breath in, find that flat back position, excuse me, lift it up halfway. Exhale to soften and fold. Inhale, root to rise here, reach for the sky, big breath, big stretch. Exhale, hands to heart. Observe your breath here. Find a little stillness. Nice work, bend the knees. Inhale, fingertips go down to come up. Big breath, big stretch. Exhale, rain it down. Inhale, halfway lift, find length. Exhale, soften and fold. Inhale to step one foot back then the other, Plank Pose. This time, listen carefully, exhale, lower all the way to the belly. Drag the hands in line with the ribcage, press into the tops of the feet. Squeeze the elbows into the side body, tuck the chin and inhale, roll up, Baby Cobra. Exhale, forehead kisses the earth. Inhale, roll up, tucking the chin. Exhale, forehead kisses the earth. Waking up the muscles in the back body. Press into your pubic bone, here we go. Inhale, squeeze the elbows into the side body, lift up, Cobra. Exhale, slowly release, nice work. Inhale, curl the toes under, lift your kneecaps, tone your quadriceps. When you’re ready, exhale, press all the way up to Plank, strong and steady. Quietly whisper to yourself here, "I am strong." I am strong. From here we’re gonna turn onto the outer edge of the right foot, inner arch of the left foot. Then send your left fingertips high up towards the sky, reach. Come back through center, Plank. Then come onto the outer edge of your left foot, inner arch of your right foot, find this left shoulder over the left wrist’s foundation and then when you’re ready, lift the hips, lift the right arm up high, reach. Come back through center. Plank Pose and Downward Facing Dog, nice work. Inhale in here. Exhale out through the mouth. On your next inhale, lift the right leg up high. Exhale, right knee to right elbow, upper body’s in Plank. Inhale, kick it up. Repeat, right knee to right elbow, shoulders over the wrists. Inhale, kick it up. Exhale, last time, right knee kisses right elbow, squeeze and lift, squeeze and lift. And then send it all the way back up, Three-Legged Dog. Great, all the way through and up to your lunge. This time you know you can lower the back knee, we did that before. So you can lower it or keep it lifted as we come up to high lunge, sweeping the arms up and overhead with that big, beautiful inhale, getting nice and low, bending that back knee if you need to, to get your center right underneath you, front knee is bent. Inhale to look up, pull the thumbs back. Exhale to rain it down. From here, left hand comes to the earth. Inhale, right fingertips to the sky, open the chest. Exhale, come back to your lunge. Step the right foot back, take a deep breath in. Exhale, belly to Cobra or Chaturanga to Up Dog. Find a little vinyasa. We’ll meet in Downward Facing Dog, take your time. Reconnect with the sound of your breath. And from Downward Dog, we’ll anchor through the right heel and on your next breath in, lift the left leg up high. Exhale, left knee to left elbow, shift forward, upper body’s in Plank, gaze it straight down. Inhale, kick it up, claw through the fingertips. Exhale, shift it forward. Working the abdominal wall, the obliques, shifting it all the way up, Three-Legged Dog. Last one, think up and over with the knee kissing the elbow. And then Three-Legged Dog. Nice, all the way up through to your lunge, take your time. Back knee lowered or lifted here. Here we go, with an inhale, sweeping the arms forward, up and back. Find your center, maybe bend that back knee to get your center underneath you. Find that upward current of energy through the front body. Front knee’s bent, nice and bent, bend that knee. Pull the thumbs back, big inhale, full body stretch. Exhale with control all the way down. Back knee lowered or lifted, right hand to the earth. Here we go, inhale, twist. Left fingertips to the sky. And exhale, back to your lunge, good. Plant the palms, step it back. Take a little vinyasa, belly to Cobra here or Chaturanga to Up Dog, moving with your breath, using that inhale to expand, open your heart. And using the exhale to journey back to Downward Facing Dog. Good. In Downward Dog, take a nice, deep breath in. And long breath out. Bend your knees, inhale to look forward and exhale to make your way to the top. Inhale, lifts you up halfway. Exhale to soften and fold. Interlace the fingertips behind the calves here, bend your elbows, start to draw your nose towards your knees. You can bend your knees as generously as you need. Grounding through all four corners of the feet. Careful not to clench the toes here. Breathe, breathe, breathe into your belly. Excellent, release the arms, bend the knees even more, send the hips back, fingertips go forward. Utkatasana, Chair Pose. Digging into the heels. Drawing the navel in and up. Sink a little lower, gaze forward. Sink a little lower, gaze forward. Inhale in here. Exhale with control, press into all four corners of the feet and slowly rise up. Big beach ball up and overhead. Lift your chest. And then slowly palms kiss together up and overhead. And slide back down to your heart. Pause, capture this moment. Feel the warmth that you created in your sweet, beautiful body. (laughs) Give thanks for your body. Then slowly shift your weight to your left foot. Draw energy up from the arch of the left foot and when you’re ready, peel your right knee all the way up as if you were on a little marionette string. If this doesn’t jive for your body today, you can keep your big toes on the ground and work from here. Moving into Vrksasana, Tree, you might grab that right ankle. Hike it all the way up above the knee and place the foot in the inner thigh. Other options could be to keep the toes on the ground, just opening the hips from there or placing the foot below the knee. Alright, wherever you are today, find that upward current of energy through the front body and then balance it with that downward energy through the back body. Finding your variation of Tree Pose today, find something to focus on, breathe slow and steady. If you’ve been practicing for a while, work to press into all four corners of your right foot evenly and then press your left inner thigh into your foot. Find that opposition, that connection in the midline. Pressing into the outer edge of the right foot. You can take the arms up and overhead. You can challenge yourself by taking the gaze up to the sky. Soften the skin on the face. And then when you’re ready, slowly release and take it to the other side. Moving nice and slow here from the center. Exploring that Tree Pose on the other side here today. Finding that connection, playing with opposing energy and it’s okay to have a little fun. If you fall, I’ll catch you. If you feel humble today, let’s have a little giggle, it’s all good. Hold onto your focus. If you wanna challenge yourself, maybe you take the arms up. Maybe you take the gaze up towards the sky and maybe on this one if you really wanna challenge yourself, you try closing your eyes. And then wherever you are, take a deep breath in. Breathe into all four sides of the torso, expand. And then exhale, slowly release, bring it back down. Feet together, really together. Creaky old floor, what is up? You’re finally back! Here we go, inhale, reach for the sky. Exhale, fold it all the way down. Inhale, halfway lift, last one. Exhale, soften and fold. From here, bend your knees, bend your knees, bend your knees. Fingertips on the ground here to support you. Nice little ball. Good, when you get there, you’re gonna slowly tuck the chin and round the third eye or the forehead towards your knees. Get a nice, big stretch in the upper back body. Good, make it round. Adjust if you need to. And then from here we’re gonna slowly use the hands nice and easy to come onto the bum. Send your left leg out long, right leg comes up. Hook the left elbow to the right knee, we’re gonna find a little twist to your cooling it down. Inhale, the lift and lengthen. Exhale the twist. Good, release, switch, second side. Hooking the right elbow to the left knee, sit up nice and tall. And finding your twist, nice and easy. Don’t push, don’t force. Good, slowly release. Come all the way onto your back. Hug the knees into the chest, take the deepest breath you’ve taken all day in. And then exhale to release your limbs, Shavasana. Close your eyes, find stillness for just a moment here. If you feel inspired to practice more, you can select another video. Otherwise, drink lots of water today. You done good, you done good. I hope to see you soon. Let’s bring the palms together, thumbs up to the third eye. We’ll close by taking one last deep breath in together. And then we’ll whisper Namaste. (upbeat music)


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Yoga and Pilates are two powerful practices that offer numerous benefits for your physical and mental well-being.

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Yoga: Harmony and Relaxation

Yoga is an ancient practice that combines physical postures, breathing techniques, and meditation to promote overall well-being.

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  • Improved Flexibility: Regular yoga practice stretches and lengthens your muscles, improving your range of motion and reducing stiffness.
  • Enhanced Balance: Yoga poses a challenge to your balance and coordination, helping to prevent falls and improve stability.
  • Stress Relief: The mindful breathing and meditation techniques used in yoga can help reduce stress and promote a sense of calm and relaxation.
  • Mindfulness: Yoga encourages you to be present and aware, fostering a deeper connection between your mind and body.

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Pilates focuses on controlled movements and precise techniques to strengthen your core and improve your posture.

Here are some key benefits:

  • Core Strength: Pilates exercises target the deep abdominal muscles, helping to build a strong and stable core.
  • Improved Posture: By strengthening the muscles that support your spine, Pilates helps you maintain good posture and reduce back pain.
  • Increased Flexibility: Like yoga, Pilates enhances your flexibility through controlled, flowing movements.
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Hello, I’m Chris, the founder of Top Fitness Influencer. I’ve experienced firsthand the incredible benefits of yoga and Pilates, and I’m passionate about sharing this journey with others. I started Top Fitness Influencer to create a supportive community where people can come together to learn, grow, and achieve their wellness goals. Whether you’re looking to improve flexibility, build core strength, or find balance, Top Fitness Influencer is here to support you every step of the way.

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Comments (38)

  • @yogawithadriene Reply

    Appreciate where you are.
    Today.
    Follow this inner voice and I do believe you will learn to appreciate all of your relationships with more sincerity and love.

    May 25, 2024 at 12:43 AM
  • @bruderandlouise Reply

    Benji is a beautiful Australian Cattle Dog/ Blue Heeler. Dog is Love.

    May 25, 2024 at 12:43 AM
  • @jadacalypso6326 Reply

    Thank you for no chirpiness, no baloney, no feeling of competition. Great job! You have found your calling for sure❤ super refreshing

    May 25, 2024 at 12:43 AM
  • @azzura75 Reply

    I do so love this flow. Thank you Adriene

    May 25, 2024 at 12:43 AM
  • @Unknown-wy5xv Reply May 25, 2024 at 12:43 AM
  • @annachipch2308 Reply

    This practise has been a much appreciated 'happy place' of calm and focus in ten years of horrendous rollercoaster hormones. Thank you. 🤗😘🌹

    May 25, 2024 at 12:43 AM
  • @evgeniiapushkareva6135 Reply

    Awesome! Perfect for starting the day, will keep this video for memories and once will go through this practice again – will remember about my special day in Cambridge today🥰 beautiful, thank you!

    May 25, 2024 at 12:43 AM
  • @PaniPunia Reply

    Ok, first flow after a year, and I still hate three legged dog with a passion of a thousand suns.

    May 25, 2024 at 12:43 AM
  • @annabarinova9984 Reply

    Thank youuuu 💗

    May 25, 2024 at 12:43 AM
  • @zoewalker5126 Reply

    I just wanted to say thank you @yogawithadriene. You’ve helped me more than you’ll ever know.

    May 25, 2024 at 12:43 AM
  • @robertmarianomolina295 Reply

    Doing this without warming up was a bad idea, around the 14 min. mark, I felt dizzy during the mountain pose and my chest was pounding like crazy. This felt like cardio ngl.

    Edit: After a bit of research, I found out that yoga flow is actually different from the yoga that I usually practice. No wonder it kind of took my body by surprise.

    May 25, 2024 at 12:43 AM
  • @maxmakesamilion Reply

    Thank you, Adrienne! That was very nice.

    May 25, 2024 at 12:43 AM
  • @nefariousjohnson8851 Reply

    You're awesome
    Also that intro music sounds kinda like Kurt Vile… another bonus

    May 25, 2024 at 12:43 AM
  • @avalena444 Reply

    LOL "ya done good" love it

    May 25, 2024 at 12:43 AM
  • @pauldawson9271 Reply

    wow this was challenging loved it!

    May 25, 2024 at 12:43 AM
  • @riiriiiriiii Reply

    Adriene I love your videos. They have become apart of my daily routine! Keep up the great work and blessings to you

    May 25, 2024 at 12:43 AM
  • @RaeLoumusic Reply

    This is such a good sequence. I feel so warmed up and ready for the day!! 🙏🏻💛

    May 25, 2024 at 12:43 AM
  • @i.s.3001 Reply

    This was great…thank you!

    May 25, 2024 at 12:43 AM
  • @Missmoneyusa Reply

    Day 1

    May 25, 2024 at 12:43 AM
  • @user-wr5nn7wn5m Reply

    This was much needed today. Thank you for channeling my inner spirit.

    May 25, 2024 at 12:43 AM
  • @lindajackson9596 Reply

    I have to say, I love Adriene, but not sure I appreciate a whisky add at 7am…😅

    May 25, 2024 at 12:43 AM
  • @Hewonth Reply

    I have managed to do tree pose today! awesome!

    May 25, 2024 at 12:43 AM
  • @biloushka8437 Reply

    Done on March 9th 2024 ❤‍🔥

    May 25, 2024 at 12:43 AM
  • @paula_kelder Reply

    I love your practices 🥹 this one for some reason made me humble, emotional today! ❤ I’m saving it ! Many thanks!

    May 25, 2024 at 12:43 AM
  • @madelynmacdonald4750 Reply

    i have a cold and this was a perfect way to move today

    May 25, 2024 at 12:43 AM
  • @user-wy8kv3zl1g Reply

    A great quick work out…

    May 25, 2024 at 12:43 AM
  • @ShraddaNiche Reply

    Hi Adriene practicing from India 🇮🇳 today!

    May 25, 2024 at 12:43 AM
  • @user-fj8nk9yy2b Reply

    Thank you Adriene. I feel great doing your yoga in the morning!

    May 25, 2024 at 12:43 AM
  • @kasafrosk Reply

    toomuch talking, very stressing, sorry

    May 25, 2024 at 12:43 AM
  • @SatvaSukhamYoga Reply

    @SatvaSukhamYoga. Please support us. We are inspired by you.

    May 25, 2024 at 12:43 AM
  • @LBStew Reply

    Love you, love your videos, sick to death of any mention of Texas…

    May 25, 2024 at 12:43 AM
  • @aperson.7585 Reply

    Been awhile sonce ive done yoga. Struggled here and there more than i thought i would but this reminded me why i like yoga. Its not about being perfect, its about feeling good about your body, finding ways to relax through the movement, even as you struggle

    May 25, 2024 at 12:43 AM
  • @Melissa-jf7hd Reply

    I am going through a really rough, scary time in my life and don't feel safe. My friend suggested I pick up yoga again to help me instead of dissociating into mindless scrolling as I normally do. This really helped me feel centered and capable. Thank you. I'll see you tomorrow.

    May 25, 2024 at 12:43 AM
  • @channelee Reply

    Tysm❤

    May 25, 2024 at 12:43 AM
  • @lefruitcake2512 Reply

    ❤❤❤❤❤ I love this one sooo much!! ❤❤❤❤❤

    May 25, 2024 at 12:43 AM
  • @atakanurer8 Reply

    thanks ❤

    May 25, 2024 at 12:43 AM
  • @atakanurer8 Reply

    yoga flows make sense , when theh have done by regularly

    May 25, 2024 at 12:43 AM
  • @nicoleh2239 Reply

    I love when you say “you done good.” 😊

    May 25, 2024 at 12:43 AM

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